My Unconventional Routine
- 04-11-2014, 11:14 PM
My Unconventional Routine
So I've been doing this routine that follows for about 10 months with a few changes to exercise selection, progression, etc. I just wanted to get some input to see what others think. Due to my current life circumstance, I can only work out twice a week, nor do I go to a gym. So, here goes. Also, the Monday workout I do at work in a warehouse With equipment I've assembled and use the forklift for dips and pull ups. The Friday workout consists of stuff from when I was training for a strongman competition.
Weighted dips 4-6 sets
Pull ups 4-6 sets
Upright rows 3 sets
BB Curls 3 sets
Planks 2 sets
Log clean and press 5 sets
Tire flips 3 sets
"Farmers" deadlifts 4 sets
Farmers walks 2 sets
Log rows 5 sets
Standing 1 arm DB press 2 sets
Log curls 3 sets
I just added in the dumbbell press to the 2nd workout for the first time because my log clean and press has been continuously losing strength each week... Not much, but enough to concern me. Sometimes the dips leave my front delts sore until Friday and it negatively effects the Friday workout. Everything else I'm steadily progressing nicely. Also, fwiw, I'm cutting at the moment.
I have a barbell and bumper plates, but I haven't pulled them out of storage yet. Haven't figured out where I'm gonna keep it in between workouts.
- 04-12-2014, 02:10 PM
04-12-2014, 02:25 PM
Yep; everything else is going up nicely. And I agree, I'd prefer 3 days a week. That's my sweet spot but due to current circumferences, can't at this moment.
04-12-2014, 03:39 PM
04-12-2014, 10:12 PM
04-13-2014, 09:26 AM
04-13-2014, 09:28 AM
04-13-2014, 10:08 AM
From my experiences most trainees hit the wall first on BP's or OHP's before say squats, deads etc.
04-13-2014, 10:29 AM
04-13-2014, 10:49 AM
Don't disrespect your legs. They see all this work you are trying to put in for everything else and they are feeling left out. Could be why they may not want to help out in your C+P anymore. If you have a log for that and DBs, then you can do makeshift fr squats (I say front because it likely isn't heavy enough for adequate back), walking lunges, split squats, etc.
04-13-2014, 11:00 AM
04-13-2014, 11:04 AM
Whereas Monday is mostly upper and I am going to guess the dips and pull ups are going to be the biggies.
I might try to even a bit more of the hip and leg work onto some Mondays as well!? But that is just me.
Maybe put some farmers deads or the clean and presses in on Monday or a bending exercise (suitcase parallel grip deadlift maybe), on Monday, and nix one of the farmers or one or so of the fuller body work on Friday!?
This way IMO, you get more frequency on the whole body ie: hips/legs and hit the large mass of it 2x per week.
I also think the simpler you keep it and the less overall exercises, the more apt one is to stay focused and work harder on just the handful of stuff.
Of course you can alternate the intensity of each session hitting the dips hard one week and medium on the deads then say Friday hit the bending work harder and the upper mediumish.
It is of course what you get your head into and around and what your bottom line goals are!???
04-13-2014, 11:06 AM
Right at the beginning.
db split squats
Do you have a box of any sort that you could do step ups on? You could incorporate DB and the log. You could also take the DB (don't know the weight of yours) and work in explosiveness with a take on the kettlebell swing. This will work your core, glutes, hams, quads, and delts. All of which will assist in that lagging clean.
Or try to find a way to add in a 30min to another day. Surely that is possible somewhere.
04-13-2014, 04:45 PM
Thanks for all the suggestions guys. Sadly I can't change much of the workout on Monday since it's literally using stuff at work such as a 70ish lb piece of metal for upright rows and curls. I'll work on trying to find something I can use to squat with or something in the warehouse.
I also really do need to add a 3rd day somehow Too but haven't figured that part out yet. If I did add a 3rd day though on Wednesday, perhaps that could be used for power cleans and deadlifts To free up Fridays workload a little.
Its been a long time since I did dumbbell snatches or swings.... I should add those back in.
07-12-2014, 09:40 AM
Changed up my routine, moved a couple exercises around and added a third day. Still working out outback so exercise selection is a little limited.
Weighted Dips 4 sets
Pullups 4 sets
Weighted Pushups 2 sets
Horizontal Pullups 2 sets
Hanging Leg Lifts 3 sets
BB Deadlifts 5x5
Clean Pulls or Tire Flips 4 sets
Farmers Walks 4 sets
Log Clean and Press 5x5
1 Arm Standing Overhead DB Press 4 sets
Upright Rows 4 sets
Log Rows 3 sets
Bentover Lateral Raises 3 sets
BB Curls 3 sets
When I get the chance to start going to a gym again, I'll be adding squats to the Monday workout. But otherwise, anyone have any thoughts?
07-12-2014, 11:23 AM
When you say outback, you mean like the aussie outback or what? Do you have time to get to a gym for a normal routine or will this be your way of life for awhile? Just asking because I have ideas.
07-12-2014, 11:54 AM
07-12-2014, 12:04 PM
07-12-2014, 02:17 PM
07-14-2014, 11:07 AM
for advice on 2 day workouts look up dan john and pavel tsotsouline. they write a lot of workouts and articles with 2 days a week.
you can call me "ozzie" for short.
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